Читать книгу Low-Carb Diet For Dummies - Katherine B. Chauncey - Страница 61

The yellow light is the control feature of the Whole Foods Weight Loss Eating Plan. It allows for your weight loss and lowers your triglycerides and blood sugar if they’re elevated. You’re allowed five carbohydrate choices per day from the Yellow Light group.

A carbohydrate choice is a food that supplies 15 grams of total carbohydrate per serving. (Green Light foods don’t count toward this number.) Your five carb choices should ideally be whole grains, beans, or starchy vegetables, but they can be a piece of cake or candy, or a cookie. (Everyone needs a sweet now and then.)

You’re allowed to vary your Yellow Light foods to one to three carb choices or no carb choices if you want to speed up your weight loss. However, you’ll find these levels hard to maintain long term, so you’ll be glad to have that maximum of five carbs.

Examples of Yellow Light carb choices include the following:

 One slice of regular bread

 ½ cup pasta or cereal

 ½ cup potatoes, beans, or corn

 One serving (15 grams carbohydrate) chips, cookies, cake, or candy

Check out Chapter 6 for the real deal on using your carb choices each day.

In addition to the five carbohydrate choices, you’re allowed the following every day:

 Two to three servings from the dairy group, which includes skim or low-fat milk, and low-fat yogurt. The carbohydrate in these foods isn’t counted.

 Eight monounsaturated or polyunsaturated fat choices like avocados, almonds, cashews, peanuts, olives, canola oil, olive oil, or peanut oil; or polyunsaturated fats such as tub or squeeze margarine, reduced-fat mayonnaise, Miracle Whip, salad dressing, corn oil, safflower oil, soybean oil, or sunflower or pumpkin seeds.

For the full scoop on fats, take a look at Chapter 8. Track down the dairy story in Chapter 7.